Metabolic Meatheads Program

Metabolic Meatheads
www.WorkoutFinishers.com Page 1

Metabolic Meatheads

Welcome from Mike Whitfield & Workout Finishers

Release the meathead in you. That is what this program is all about.

You love meathead style workouts. You love metabolic finishers. So, youve been trying
to choose one.

Choose no more. Ive created the ultimate 4 day/week program so that you can have both.
Youll enjoy these meathead style workouts and then of course, end it with a grand finale
to keep the fat at bay while putting on lean, athletic muscle.

Not only that, but each workout ends with a metabolic finisher working the same muscle
groups for the biggest challenge. So, on your upper body days, youll be doing an upper
body finisher and the same with lower body.

One exception the total body finisher after workout D because you have the end the
week with a bang.

Good times. Theres also the crazy rep scheme with Deadlifts in Workout C, supersetted
with the DB Shoulder Press, which is one of the most challenging, yet rewarding
supersets known to man.

So, go be a meathead

Finish Strong,
Mike Whitfield, CTT
Author, Workout Finishers

PS For more metabolic finishers, check out these sites:
www.WorkoutFinishers.com - Get 40 metabolic finishers you can use with any workout
for shocking fat loss results

www.TrainwithFinishers.com - Blog dedicated to metabolic resistance training and
finishers

www.facebook.com/WorkoutFinishers - See you on facebook? Yes, you will.

Metabolic Meatheads

Disclaimer:

You must get your physicians approval before beginning this exercise program.

The recommendations in this and any other document are not medical guidelines but are
for educational purposes only. You must consult your physician prior to starting this or
any other program or if you have any medical condition or injury that can possibly
worsen with physical activity. This program is designed for healthy individuals 18 years
and older only. The information in this document is meant to supplement, not replace,
proper exercise training. All forms of exercise pose some inherent risks. Mike Whitfield,
or anyone associated with Crank Training, LLC advises readers to take full responsibility
for their safety and know their limits. Before partaking in the exercises in this or any
other program, be sure that your equipment is well-maintained, and do not take risks
beyond your level of experience, aptitude, training and fitness. The exercises and dietary
programs in this book are not intended as a substitute for any exercise routine or
treatment or dietary regimen that may have been prescribed by your physician. Dont lift
heavy weights if you are alone, inexperienced, injured, or fatigued. Dont perform any
exercise unless you have been shown the proper technique by a certified fitness trainer or
certified strength and conditioning specialist. Always ask for instruction and assistance
when lifting. Dont perform any exercise without proper instruction. Always do a warm-
up prior to any exercise including but not limited to interval training. See your physician
before starting any exercise or nutrition program. If you are taking any medications, you
must talk to your physician before starting any exercise program, including but not
limited to Crank Training / WorkoutFinishers.com. If you experience any
lightheadedness, dizziness, or shortness of breath while exercising, stop the movement
and consult a physician immediately. You must have a complete physical examination if
you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you
are overweight, or if you are over 30 years old. Please discuss all nutritional changes with
your physician or a registered dietician. If your physician recommends that you dont use
this or any other program, please
follow your doctors orders.
Metabolic Meatheads

Train SAFE!

Don't do any exercises that you aren't sure how to do. Always get personal
instruction from a certified trainer or ask for a substitute exercise.

Do this finishers workout program for four weeks, then switch to another
finishers workout program

Dont be afraid to ask a question on my facebook page here:
www.facebook.com/workoutfinishers

If it hurts, STOP! Dont be afraid to use alternative exercises. I dont believe in
the no pain, no gain mentality.

If you need extra recovery within the workout or between workouts, don't
hesitate to take it. In other words, dont keep going if youre feeling dizzy!

Use a spotter if you are training with heavy weights.

Just because something looks easy on paper doesnt mean you dismiss it.
On the other end if something looks too difficult, then be safe and use an
easier exercise and adjust recovery and rest periods.

If you want to start this or any other program but think you have an injury, get
medical attention FIRST and have a professional therapist rehabilitate your
injury before starting any exercise program.

If you decide to use running as your form of interval training (especially
sprints), make sure you have good running shoes and always do an extra
thorough warm-up.

And for the timed sets, I strongly encourage you to buy a gymboss interval
timer. For one thing, they are awesome. Also, they are inexpensive for what you
get. Check them out at www.gymboss.com. Or you can use an interval timer
application on your smartphone.

Metabolic Meatheads

Workout Finishers Metabolic Meatheads Workout Guidelines

Disclaimer: See your physician before starting any exercise or nutrition program. You
must have a complete physical examination if you are sedentary, if you have high
cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30
years old. Please discuss all nutritional changes with your physician or a registered
dietician.

Finish each workout with stretching for the tight muscle groups only if desired.
Start every workout with this warm-up circuit.

Bodyweight Warm-up Circuit
Go through the circuit TWICE.
Rest 30 seconds between warm-up circuits.
When lifting heavy, lift half of the desired weight for one set for your first two
exercises before your workout.

Warm-up

Jumping Jacks (15)
Alternating Prisoner Lunge (10/side)
Pushups (10)
Waiters Bow (10)
Plank (20 secs)
Leg Swings (15/side)

Follow this workout for 4 weeks and then switch to another program.

Metabolic Meatheads

Workout Schedule

Day 1 Workout A

1A) Goblet Bulgarian Split Squat (8/side)
1B) V-Grip Pull-up w/Knee-up (1 rep short of failure)
Rest 1 minute and repeat 2 more times

2A) DB Reverse Lunge (10/side)
2B) Stability Ball Jackknife (15)

3A) DB Romanian Deadlift (12)
3B) Cable Core Press or Stability Ball Plank (30 secs)

Lower Body Finisher

Do the following circuit as many times as possible in 3 minutes, resting ONLY when
needed:

4A) Lunge Jumps (5/side)
4B) Spiderman Climb (5/side)
4C) KB or DB Swings (20)

Stretch as needed

Metabolic Meatheads

Workout Schedule

Day 2 Workout B

1A) Close-Grip Bench Press or Close-Grip DB Chest Press (6)
1B) Overhand Grip DB Row (12)

2A) DB Incline Chest Press (12)
2B) DB Rear Lateral Raise (10)

3A) Decline Spiderman Pushups (10/side)
3B) Lying DB Tricep Extensions (15)

Upper Body Finisher

Do the following circuit ONE time, resting only when needed
4A) Burpee/Chin-up Combo (10)
4B) Close-Grip 3/4
th
Rep Pushups (30)
4C) DB Row (20/side) use a weight you can lift for 25 reps
4D) Mountain Climbers (50/side)

Stretch as needed

Day 3 Recovery Day and Light Exercise

Metabolic Meatheads

Workout Schedule

Day 4 Workout C

1A) Deadlift (12 in set 1, 6 in set 2 and 10 in set 3)
1B) DB Shoulder Press (8)
Rest 2 minutes between each round (3 rounds)

2A) Narrow-Stance Goblet Squat (10)
2B) Pushup Side Plank (30 secs/side)

3A) DB Walking Lunge (12/side)
3B) Hanging Leg Raise or Knee Raise (8)

Lower Body Finisher
Do the following superset 5 times, resting for 30 seconds between supersets:

4A) Prisoner Squat (15)
4B) Squat Thrusts (10)

Metabolic Meatheads

Workout Schedule

Day 5 - Workout D

1A) DB Triple Press (6 steep incline, followed by 6 incline, followed by 6 flat 18 reps
all together)
1B) DB Row (6/side)

2A) Spiderman Pull-up (3/side)
2B) DB Iron Cross (30 secs)

3A) DB Curls (8) use a weight you can lift for 15 reps
3B) Dips (half of max reps)
Rest 30 seconds and repeat 5 more times for a total of 6 supersets

Total Body Finisher

Do the following circuit twice, resting for 20 seconds between circuits:
4A) Box or Bench Jumps (15)
4B) Alternating DB Chest Press (15/side)
4C) KB or DB Swings (30)
4D) Renegade Row (15/side)

Days 6 and 7 Recovery and Light Exercise
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Workout A Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3
1A) Goblet BSS (8/side)
1B) V-Grip PU w/Knee-up (1<f)
2A) DB Reverse Lunge (10/side)
2B) SB Jackknife (15)
3A) DB RDL (12)
3B) CC Press or SB Plank (30s)
Finisher
4A) Lunge Jumps (5/side)
4B) Spiderman Climb (5/side)

4C) KB/DB Swings (20)
Workout B Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3
1A) CG BP or CG DB CP (6)
1B) OG DB Row (12)

2A) DB Incline Chest Press (12)
2B) DB Rear Lat Raise (10)
3A) Dec Spiderman PU (10/side)
3B) Lying DB Tricep Ext (15)
Finisher
4A) Burpee/Chinup Combo (10)
4B) CG 3/4
th
Rep PU (30)

4C) DB Row (20/side)

4D) Mountain Climber (50/side)
Workout C Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3
1A) Deadlifit (12, 6, 10)
1B) DB Shoulder Press (8)
2A) NS Goblet Squat (10)
2B) Pushup Side Plank (30s/side)
3A) DB Walking Lunge (12/side)

3B) Hanging Leg / Knee Raise (8)
Finisher
4A) Prisoner Squats (15)
4B) Squat Thrusts (10)
Metabolic Meatheads

Workout D Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3
1A) DB Triple Press (6 per move)
1B) DB Row (6/side)
2A) Spiderman Pull-up (3/side)
2B) DB Iron Cross (30s)
3A) DB Curls (8)
3B) Dips (half of max reps)
Finisher
4A) Box or Bench Jumps (15)
4B) Alt DB Chest Press (15/side)
4C) KB/DB Swings (30)
4D) Renegade Row (15/side)
Metabolic Meatheads

Warm-Up

Disclaimer:
You must have a Certified Personal Trainer (CPT) or Certified Strength & Conditioning
Specialist (CSCS) provide you with instruction on correct form for all exercises.

Jumping Jacks
Stand on the balls of your feet with your feet shoulder width-apart and arms by side.
Jump your feet out to your sides and raise your hands overhead at the same time.
Return to the starting position

Alternating Prisoner Lunge
Stand with your feet shoulder-width apart and hands clasped behind your head.
Step forward with one leg, taking a slightly larger than normal step.
Keep your back toe on the ground and use it to help keep your balance. The back
knee should also be bent.
Lower your body until your front thigh is parallel to the ground.
Keep your upper body upright and your lower back flat.
Push back to the start position and switch legs.

Metabolic Meatheads

Warm-Up

Pushup
Keep the abs braced and body in a straight line from toes/knees to shoulders.
Place the hands on the floor slightly wider than shoulder-width apart.
Slowly lower yourself down until you are an inch off the ground.
Push through your chest, shoulders and triceps to return to the start position.
Keep your body in a straight line at all times.

Waiters Bow
This exercise strengthens the glutes and stretches the hamstrings.
Stand with your feet shoulder-width apart and knees slightly bent.
Take one hand to grasp the skin over your lower back under your shirt.
If you ever lose grasp on this skin, that means your back has become too rounded and
you have gone too far.
Keep your lower back arched, and push your hips back as much as you can, without
bending your knees anymore. This will stretch your hamstrings.
Contract your glutes to return to the start.

Metabolic Meatheads

Warm-Up

Plank
Lie on your stomach on a mat.
Raise your body in a straight line and rest your bodyweight on your elbows and toes
so that your body hovers over the mat.
Keep your back straight and your hips up. Hold (brace) your abs tight. Contract them
as if someone was about to punch you in the stomach, but breath normally.
Hold this position for the recommended amount of time.

Leg Swings
Stand with your feet hip width apart and hold on to something for balance.
Take the inside leg and swing it back behind you and then swing it straight out in
front of you.
This will stretch your hamstring so do it gently.
Continue to swing your leg faster and higher with each repetition.
Do all reps for one side then switch.

Metabolic Meatheads

Workout A

Goblet Bulgarian Split Squat
Stand with your feet shoulder-width apart. Hold a dumbbell in front of you at chest
height.
Place the instep of one foot on a bench. Step forward with the other foot, taking a
slightly larger than normal step.
Contract your glutes, brace your abs and keep your spine in a neutral position.
Lower your body until your front thigh is parallel to the ground.
Push up to the upright position. Stay in a split-squat stance.
Perform all reps for one leg and then switch.

V-Grip Pull-up with Knee-up
Hook a V-grip rowing handle over a pull-up bar. Grasp the handle.
Pull yourself up to the top position as you bring your knees up to your chest.
Slowly lower yourself to the bottom position.

Metabolic Meatheads

Workout A

DB Reverse Lunge
Stand upright holding a pair of dumbbells
Step back and squeeze your glute muscles, while keeping your upper body straight
Lower yourself until your rear knee is a few inches off away from the ground
Push back up with your lead leg to the starting position

Stability Ball Jackknife
Place your feet on the ball and hands on the floor, slightly wider than shoulder width.
With your arms straight and your back flat, your body should form a straight line
from your shoulders to your ankles.
Keeping your back straight (don't round it), roll the ball as close to your chest as
possible by contracting your abs and pulling it forward.
Pause and then return the ball to the starting position by rolling it backward.
Do NOT round your lower back.

Metabolic Meatheads

Workout A

DB Romanian Deadlift (RDL)
Be very conservative with this exercise. Do not perform any deadlift if your lower
back is injured, weak, or compromised in any manner.
Hold dumbbells at arms length. Stand with your feet shoulder-width apart.
Bend your knees slightly, and keep knees bent, back flat, head up, shoulders back,
chest out and arms straight.
Keep the dumbbells as close to your thighs and shins as possible. Focus on pushing
your butt back while keeping the knees stationary and keeping your back flat.
Reverse the movement before your back starts to round.
Extend at the hips, contracting your hamstrings and buttocks, to stand up.
Pull with your upper back and bring your torso upright. Keep the dumbbells close to
your body and exhale as you reach the top of the movement.
Perform each rep with 100% concentration. Do NOT round your lower back.

Cable Core Press
Take a V-handle or regular handle and attach it to a cable pulley
Kneel down on one knee and bring in the hand towards your abs.
Keep your abs braced and chest high and hold for the prescribed time

Metabolic Meatheads

Workout A

Stability Ball Plank
Brace your abs. Put your elbows on the bench and rest your shins on the ball.
With your arms straight and your back flat, your body should form a straight line
from your shoulders to your ankles.
Hold the plank position for the designated time.

Lunge Jumps
Start in the bottom of a split squat position. Your front thigh should be parallel to the
floor, your torso upright, and your abs braced.
Jump up explosively and switch leg positions in the air. Your back leg becomes the
front leg, and vice versa. Absorb the landing with your muscles. Keep your abs
braced and torso upright.
Alternate sides without resting between sides

Metabolic Meatheads

Workout A

Spiderman Climb
Brace your abs. Start in the top of the pushup position.
Keep your abs braced, pick one foot up off the floor, and slowly bring your knee up
outside of your shoulder and touch your foot to the ground.
Keep your abs braced and slowly return your leg to the start position.
Alternate sides until you complete all of the required repetitions.

KB/DB Swings
Stand with your feet wider than shoulder-width apart. Hold a single Kettlebell or
dumbbell in both hands in front of your body at arms length.
Push your hips back and swing the Kettlebell or dumbbell between your legs.
Drive back up to the start position and swing the Kettlebell or dumbbell up to chest
height. Move at a quick pace.

Metabolic Meatheads

Workout B

Close-Grip Bench Press
Lie in the bench press set-up and grab the bar with your hands shoulder-width apart.
Keep your body tight and lower the bar to your chest.
Keep your elbows tucked in to your body.
Pause very briefly at the bottom and push the weight back to the start position.

Close-grip DB Chest Press
Hold the dumbbells with your palms turned towards your body (palms will face each
other) to emphasize triceps and minimize shoulder stress.
Lower the dumbbells to chest level. Press the dumbbells straight up above the chest.

Metabolic Meatheads

Workout B

Overhand Grip DB Row
Hold a dumbbell in each hand with an overhand grip.
Stand with your knees slightly bent. Push your hips back
Squeeze your shoulder blades together as you bring the dumbbells up to your sides.
Slowly lower to the start position.

DB Incline Chest Press
Lie on a bench with the backrest inclined at 45-60 degrees.
Hold the dumbbells above your chest with your palms turned toward your feet.

Metabolic Meatheads

Workout B

DB Rear Lateral Raise
Contract your glutes, brace your abs and keep your spine in a neutral position.
Stand with your knees bent slightly and your upper body bent parallel to floor.
Perform a lateral raise, lifting the dumbbells up and out to the side.

Decline Spiderman Push-up
Place your feet on a bench & hands on floor, slightly more than shoulder width apart.
Lower your chest to floor. As you do, bring one knee up to your elbow.
Press back to the start position. Alternate sides.

Metabolic Meatheads

Workout B

Lying DB Triceps Extension
Lie on your back on a bench.
Hold two dumbbells above your chest, with your palms facing each other.
Slowly lower them beside your head. Extend your arms back up.

Burpee/Chin-up Combo
Stand with your feet shoulder-width apart.
Drop down onto your hands and feet, then thrust your feet back so you are in a push-
up position. Do a push-up, then thrust your feet back in and then finish with a jump or
standing up.
Perform a chin-up by grabbing the chin-up bar with an underhand grip.
Pull your chest up to the bar, trying to keep the momentum of your legs under control
Slowly lower to the bottom position. That is one rep.
Move immediately back to the burpee exercise and continue.

Metabolic Meatheads

Workout B

Close-Grip 3/4
th
Rep Pushups
With your hands inside shoulder-width apart and maintaining a straight line with your
body, lower yourself until you are you about 75% of the way down
Keep your abs braced and push yourself back to the starting position

DB Row
Rest the left hand flat bench or platform, lean over and keep the back flat.
Hold the dumbbell in the right hand in full extension and slowly row it up to the
lower abdomen.
Keep the low back tensed in a neutral position and the elbow tight to the side.

Metabolic Meatheads

Workout B

Mountain Climbers
Brace your abs. Start in the top of the push-up position.
Keep your abs braced, pick one foot up off the floor, and slowly bring your knee up to
your chest. Do not let your hips sag or rotate.
Keep your abs braced and slowly return your leg to the start position.
Alternate sides until you complete all of the required repetitions.

Metabolic Meatheads

Workout C

Deadlift
Always deadlift with a slight arch in the low back. Keep your abs braced at all times
in the deadlift.
Be very conservative with this exercise. Do not perform any deadlift if your lower
back is injured, weak, or compromised in any manner.
Place the bar on the floor. Stand behind the bar with your feet slightly greater than
shoulder-width apart.
Bend down and grasp the bar with an overhand grip, taking a slightly wider than
shoulder-width grip.
Begin the movement by extending at your knees and hips and pulling with your arms
and upper back. Keep your back neutral (flat). Erect your torso and stand up.
Keep the bar very close to your body and keep your heels on the floor as you lift.
Exhale as you near the top of the movement.
Pause briefly at the top of the movement and then lower the weight. Keep your back
flat and flex the hips and knees. Keep the bar under control and close to the body.
Do NOT round your lower back. Perform each rep with 100% concentration.

Metabolic Meatheads

Workout C

DB Shoulder Press
Stand with your feet shoulder-width apart or in a split stance holding a pair of
dumbbells at shoulder height.
Press the dumbbells straight up, keeping the abs braced.
Under control, bring the dumbbells back to the starting position.
Repeat as necessary.

Narrow-Stance Goblet Squat
Perform a Goblet Squat with your feet hip-width apart.
Hold the dumbbell at chest height.
Push your hips back, bend your knees, and keep your chest up.
Drive through your glutes and quads to return to the start position.

Metabolic Meatheads

Workout C

Pushup Side Plank
Lie on a mat on your right side.
Support your bodyweight with your knees and on your right elbow.
Raise your body in a straight line so that your body hovers over the mat.
Keep your back straight and your hips up. Hold your abs tight. Contract them as if
someone was about to punch you in the stomach, but breath normally.

DB Walking Lunge
Stand with your feet shoulder-width apart, holding a pair of dumbbells at your sides.
Step forward with your right leg, taking a slightly larger than normal step.
Keep your left toe on the ground and use it to help keep your balance. The left knee
should also be bent.
Lower your body until your right thigh is parallel to the ground.
Drive through the lead leg to step forward to the standing position. Alternate sides.

Metabolic Meatheads

Workout C

Hanging Leg Raise
Hang from a chin-up bar using an underhand grip or use a Captains Chair. Brace
your abs.
With a slight bend in your knees, curl your hips back and raise your legs up in front of
you until they are parallel to the floor.
Dont use momentum. Go slow and controlled both ways.

Hanging Knee Raise
Hang from a bar using a neutral grip (palms face one another). Brace your abs.
Bend your knees, curl your hips back and raise your knees up to your chest.
Dont use momentum. Go slow and controlled both ways.

Metabolic Meatheads

Workout C

Prisoner Squat
Stand with your feet just greater than shoulder-width apart.
Clasp your hands behind your head. Keep your elbows back and shoulder blades
pulled together to work the upper back.
Start the movement at the hip joint. Push your hips backward and sit back into a
chair. Make your hips go back as far as possible.
Squat as deep as possible, but keep your low back tensed in a neutral position.
Do not round your lower back.
Push with your glutes, hamstrings, and quadriceps to return to the start position.

Squat Thrusts
Start in the pushup position with your abs braced
Bring your feet in towards your chest in an explosive fashion
Return to the starting position by kicking your feet back out

Metabolic Meatheads

Workout D

DB Triple Press
You will do a DB Steep Incline Press followed by a DB Incline Press followed by a
DB Flat Press. Do all reps for each exercise before moving to the next.
For the DB Steep Incline Press:
Set up a bench with a steep incline more upright than your regular incline press.
Hold the dumbbells above your chest with your palms turned toward your feet.
For the DB Incline Press:
Repeat the press at a low incline position.
For the DB Flat Press:
Repeat the press at a flat position.

Workout D
Metabolic Meatheads

DB Row
Rest the left hand flat bench or platform, lean over and keep the back flat.
Hold the dumbbell in the right hand in full extension and slowly row it up to the
lower abdomen.
Keep the low back tensed in a neutral position and the elbow tight to the side.

Spiderman Pull-up
Grasp the bar with an overhand, wide grip.
Pull yourself up until your chin is over the bar as you bend one leg
Return to the starting position and repeat with the other leg

Metabolic Meatheads

Workout D

Iron Cross
Hold a pair of dumbbells extended out as if youre performing a DB Lateral Raise
Hold this position as prescribed

DB Curl
Stand and hold dumbbells at arms length.
Keep your knees slightly bent, chest up, and shoulders back.
Curl the dumbbells up to shoulder height while maintaining a flat back.
Slowly return to the start position.

Metabolic Meatheads

Workout D

Dips
Grab the dip bars, bend your knees, and raise them towards your chest so that your
hips and knees are bent 90 degrees. Keep your abs braced. Lean forward.
Slowly lower your body until there is a 90 degree angle between your upper and
lower arm. Press back up using chest, triceps and shoulders.

Box or Bench Jumps
Stand in front of a bench or box/platform
Dip down into a quarter squat position and jump on the box in the quarter squat
position to reduce impact
Step back down and repeat

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Workout D

Alternating DB Chest Press
Hold both dumbbells above your chest with your palms turned toward your feet.
Lower one dumbbell to chest level while keeping the other dumbbell pressed up.
Pause briefly and press the dumbbell straight up above the chest. Alternate sides.

KB/DB Swings (see above)

Renegade Row
Assume the pushup position while keeping your hands on a pair of dumbbells and
your arms extended
Keep your abs braced
Complete a DB Row, maintaining a straight line with your body.
Alternate sides and repeat

Metabolic Meatheads

More Resources to Fat-Torching Finishers To
Use With Your Favorite Workouts
www.WorkoutFinishers.com - Get 40 unique metabolic workout finishers to use with any
program (and some can be used as an intense short workout).
www.TrainwithFinishers.com - The new blog dedicated to metabolic workout finishers
www.AbFinishers.com The latest cutting-edge ab exercise combined with the power of
metabolic finishers
Burn fat in just minutes with YOUR favorite workouts
Break a weight loss plateau
Skyrocket your conditioning
Done in just a fraction of the time cardio takes with better results

Mike really changed up my vision of a workout Philip

He had a fresh approach to training- Robin

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